Name: 2/day Supplementary
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 80g Flaxseed Meal; 80g Rice, Brown Flour; 150g Maltodextrin; 18ml Olive Oil; 50g Sunflower Oil; 0g Iodised Salt; 2g MSM Sulfur Powder; 1.1g Choline bitartrate; 1pill Centrum Men Multivitamin; 40g Pre-cooked Masa (Masa Precocida); 5g Morton Salt Substitute (Potassium Chloride); 1g Vitamin K supplement; 0g Calcium carbonate; 300g Whey protein concentrate

Amount		Ingredient	$ / day	Source
80	g	Flaxseed Meal	$0.58	Amazon
80	g	Rice, Brown Flour	$0.37	Amazon
150	g	Maltodextrin	$0.38	Honeyville
18	ml	Olive Oil	$0.12	local
50	g	Sunflower Oil	$0.08	local
0	g	Iodised Salt	$0.00	local
2	g	MSM Sulfur Powder	$0.05	Amazon
1.1	g	Choline bitartrate	$0.06	Amazon
1	pill	Centrum Men Multivitamin	$0.09	Amazon
40	g	Pre-cooked Masa (Masa Precocida)	$0.20	Amazon
5	g	Morton Salt Substitute (Potassium Chloride)	$0.09	Walmart
1	g	Vitamin K supplement	$0.05	Vitamin Shoppe
0	g	Calcium carbonate	$0.00	Amazon
300	g	Whey protein concentrate	$2.18	Honeyville
Amounts for: Total Daily Cost:			$4.26	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 17% Protein, 34% Fat

Calories3207

% Daily Values*

108%

Total Carbohydrate388g

106%

Dietary Fiber 30g

74%

Protein133g

147%

Total Fat118g

Saturated Fat18g

Monounsaturated Fat50g

Polyunsaturated Fat43g

1218%

Omega-3 Fatty Acids19g

247%

Omega-6 Fatty Acids42g

Cholesterol0mg

Calcium 200%	•	Vitamin A 117%
Chloride 110%	•	Vitamin B6 226%
Chromium 100%	•	Vitamin B12 250%
Copper 136%	•	Vitamin C 101%
Iodine 100%	•	Vitamin D 100%
Iron 223%	•	Vitamin E 409%
Magnesium 136%	•	Vitamin K 149%
Manganese 321%	•	Thiamin 280%
Molybdenum 111%	•	Riboflavin 143%
Phosphorus 127%	•	Niacin 166%
Potassium 102%	•	Folate 145%
Selenium 227%	•	Pantothenic Acid 330%
Sodium 122%	•	Biotin 133%
Sulfur 100%	•	Choline 98%
Zinc 149%

* Percent Daily Values are based on "bchrobot's U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Flaxseed Meal	80	g	Powder	Amazon	1812	$13.24	$0.58	23	454	1.4	17.52
2	Rice, Brown Flour	80	g	Powder	Amazon	2720	$12.54	$0.37	34	296	61.8	6.32
3	Maltodextrin	150	g	Powder	Honeyville	22680	$57.00	$0.38	151	570	141.0	0.00
4	Olive Oil	18	ml	Liquid	local	3000	$19.28	$0.12	167	158	0.0	0.00
5	Sunflower Oil	50	g	Liquid	local	2750	$4.50	$0.08	55	442	0.0	0.00
6	Iodised Salt	0	g	Powder	local	737	$5.99	$0.00		0	0.0	0.00
7	MSM Sulfur Powder	2	g	Powder	Amazon	250	$6.29	$0.05	125	0	0.0	0.00
8	Choline bitartrate	1.1	g	Powder	Amazon	500	$26.64	$0.06	455	0	0.0	0.00
9	Centrum Men Multivitamin	1	pill	Pill	Amazon	200	$18.89	$0.09	200	0	0.0	0.00
10	Pre-cooked Masa (Masa Precocida)	40	g	Powder	Amazon	2993	$15.08	$0.20	75	146	30.5	3.72
11	Morton Salt Substitute (Potassium Chloride)	5	g	Powder	Walmart	85	$1.60	$0.09	17	0	0.0	0.00
12	Vitamin K supplement	1	g	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
13	Calcium carbonate	0	g	Powder	Amazon	340	$4.85	$0.00		0	0.0	0.00
14	Whey protein concentrate	300	g	Powder	Honeyville	22680	$165.00	$2.18	76	1140	153.0	105.00
	Total						$355.89	$4.26		3207	387.6	132.56
	Target									2883	360.0	180.00
	% Reached									111%	108%	74%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2883	3207	111%
Carbohydrates (g)	360	387.6	108%
Protein (g)	180	132.56	74%
Total Fat (g)	80	117.8	147%
Saturated Fat (g)		18.49
Monounsaturated Fat (g)		49.96
Polyunsaturated Fat (g)		42.78
Omega-3 Fatty Acids (g)	1.6	19.48	1218%
Omega-6 Fatty Acids (g)	17	41.91	247%
Total Fiber (g)	28	29.8	106%
Soluble Fiber (g)		6.2
Insoluble Fiber (g)		18.4
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3501	10000	117%
Vitamin B6 (mg)	1.3	2.9	100	226%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	101%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	82	1000	409%
Vitamin K (ug)	120	179		149%
Thiamin (mg)	1.2	3.36		280%
Riboflavin (mg)	1.3	1.86		143%
Niacin (mg)	16	26.48	35	166%
Folate (ug)	400	579	1000	145%
Pantothenic Acid (mg)	5	16.48		330%
Biotin (ug)	30	40		133%
Choline (mg)	550	540.294	3500	98%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2	2.5	200%
Chloride (g)	2.3	2.53	3.6	110%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.22	10	136%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	17.803	45	223%
Magnesium (mg)	420	572		136%
Manganese (mg)	2.3	7.38	11	321%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.889	4	127%
Potassium (g)	3.5	3.578		102%
Selenium (ug)	55	125	400	227%
Sodium (g)	1.5	1.832	2.3	122%
Sulfur (g)	2	2		100%
Zinc (mg)	11	16.36	40	149%

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2/day Supplementary

Nutrition Facts

Nutrient Profile: bchrobot's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: bchrobot's U.S. government DRI, male 19-50, 2000 calories Change